Author Topic: 5'9'' journal for a 40'rvj off of two and 1  (Read 56057 times)

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Raptor

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #855 on: February 07, 2014, 07:25:35 am »
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The best calf soreness I have EVER had was after doing step-ups. The leg that was going backwards to be put on the floor off the platform was getting A TON of calf load, more than in a calf raise, apparently.

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #856 on: February 11, 2014, 05:58:47 pm »
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The best calf soreness I have EVER had was after doing step-ups. The leg that was going backwards to be put on the floor off the platform was getting A TON of calf load, more than in a calf raise, apparently.

I wouldn't think that would be likely, but ill take your word for it.

I experienced soreness today for the first time, by taking much shorter rest periods in between my raises, without supersetting so many exercises in between. I probably took 5 min rest previously. This time a minute maybe.

Finally dips 90x7, almost did an 8th rep but got stuck in the middle. Took so long to pr here.

Back to doing 4 reps with 100lb DBs on lunges.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Raptor

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #857 on: February 11, 2014, 06:13:43 pm »
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Trust me... it was an amazing kind of soreness... I think maybe having a backwards momentum helped load the calves better or something. Weight used was 100 kg I think... and I was doing just a few reps (like 8 per set or so). So it wasn't even a big volume. Amazing.

vag

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #858 on: February 12, 2014, 06:02:06 am »
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Same conept but a better way to achieve this, without changing exercise ( why do stepups when target are calves? ) , suggested by Lance for the exact same purpose, huge eccentric calf overload: double leg concentric calve raise, pause, release one leg, slow single leg eccentric, repeat. Been doing them regularly, i like them, although setup is a pain in the ass.

Edit: Found them on yt, apparently they are very popular for Achilles tendinopathy:
<a href="http://www.youtube.com/watch?v=gEgx0qJp3HM" target="_blank">http://www.youtube.com/watch?v=gEgx0qJp3HM</a>
« Last Edit: February 12, 2014, 08:08:17 am by vag »
woot

Raptor

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #859 on: February 12, 2014, 06:40:22 am »
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Yeah the only problem I have with that is I'm not 100% sure my only foot left on the platform won't slip... and if that happens I'm dead :P

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #860 on: February 12, 2014, 12:04:52 pm »
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cool, maybe i'll try that. i like my single legged raises though, i like to focus on one at a time.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #861 on: March 18, 2014, 10:31:01 pm »
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Got to 90s on single legged deadlifts, 2x5. Definitely could do another set but tomorrow I need to sprint so don't want glutes to be too sore. Felt just as easy as 85s a couple weeks ago, except front foot stabilization a little tough, but not really because I can do all 5 reps without having to readjust.

All time PR. Planning to be very conservative with my strength training now. Planning on staying with the same weight for at least a month at a time, then adding 5-10lbs. Maybe 2 months. Haven't improved much on any lift except this one since the summer. But I'm running better for sure. Time for spring to come and jumping more
Often. Done with the snow.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

LBSS

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #862 on: March 19, 2014, 09:56:16 am »
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Time for spring to come and jumping more
Often. Done with the snow.

amen.

want to work out next week? you gonna be gone yet?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #863 on: March 19, 2014, 09:12:22 pm »
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Yea man, let's do it. Next week is my last week here.

Lunges update:
90s amortizations today, last time I did this maybe 1 wk ago. Def struggled to use speed in the amortization and prevent knee from hitting ground. But today was much much easier, huge improvement, hands getting tired by 2nd set though.

Cleans update:

Felt like doing them. Pressed 155 in the air without pressing overhead in a while.
Cleaned 185 5 times. Had a lot of speed for sure. Felt like I could do 225 again today.
It just doesn't feel like I'm hitting my legs that hard... That's why I never enjoyed training this regularly, but I'm also not going into a deep squat so that's why I feel that way too. Single legged deadlifts definitely help with this.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Raptor

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #864 on: March 20, 2014, 05:03:51 am »
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"And prevent knee from hitting ground"?

Um... wait... what?

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #865 on: March 20, 2014, 10:32:20 am »
-1
I prevent the knee from hitting the ground. Usually I do knee to grass lunges, making sure my knee goes all the way in front of my toes and then I come forward all the way on my toes until it hits the ground. It hurts my knee a lot but I do it anyway.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #866 on: March 20, 2014, 05:49:45 pm »
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The body is amazing...

Late morning around 11 speed training and bounding.
40m fly, bounding alt standing start 30m, depth jumps from 48" or so, two sets. Second set I did a 60yd dash, timing the first 40 and last 20.

Ran the slowest time I think I may have ever clocked in my life. I didn't feel fast from yesterday, but still, max effort. 5.2s, and 7.23s. WOW. I felt the opposite of explosive. The depth jumps were bad too, I was barely able to jump back up from such a high drop. Legs felt heavy.

For whatever reason at 5pm I realized I felt like sprinting again. Did the same stuff...
Normal times now. 4.82 and 6.88s for the second pair. Not my fastest but I did calves and lines yesterday so I think that's good actually.

Weird how much of a difference there was over 6 hours. Probably due to body temperature maybe. My nervous system also felt weaker in the morning for sure even though I was able to exert max effort.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #867 on: March 23, 2014, 10:10:03 am »
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I prevent the knee from hitting the ground. Usually I do knee to grass lunges, making sure my knee goes all the way in front of my toes and then I come forward all the way on my toes until it hits the ground. It hurts my knee a lot but I do it anyway.

I was joking... Lol. Not sure what whoever begged me visualized there.

I just do normal lunges. The knee of your back leg hits the ground to complete a full ROM. In the amortization lunges I stop just shy of full ROM, consciously working on amortizing powerfully. It's harder.


Yesterday did tempo work:
2x 300m,150m, 100m, 50m, 20m.

The coach told me to go at 50%, I didn't go that low but definitely
Not nearly as fast as I usually go. I like that. After the 300s were over it got easier, I only walked 100m between those, but walked 250m between the 150s which makes no sense. Should take shorter rest periods next time.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf